Day 0 of 21
Day 0 — Establish your baseline
You can’t improve what you don’t observe.
Why this matters
Before changing anything, you need to see how your sleep currently behaves.
This gives you a reference point for the next 21 days.
What to do today
Observe your current sleep without changing anything.
TRACK (simple checklist)
- What time did you go to bed?
- What time did you wake up?
- Did you wake up during the night?
- How rested do you feel (1–10)?
- When is your biggest energy drop during the day?
Rule
Do not try to fix anything yet.
Just observe.
What to expect
Nothing changes yet. This is expected.
You are not trying to improve your sleep today.
You are establishing a reference point.
Tomorrow, the changes begin.
Do this in your normal routine — no changes yet.
Complete
You have a clear picture of your current sleep.
Tomorrow, you begin changing it.
Tomorrow you’ll start stabilizing your rhythm by fixing your wake time.